December 8, 2015

Daily score: 7

Workout:

A1. Single arm OH rear foot elevated split squats; 6-8x5/side; rest 1 min

30#db x 8
25 x 8 x 4

A2. Single leg sorensen holds; 15 seconds x5/side; rest 1 min

15 sec/leg x 5

A3. Barbell hip thrusts; 8-10x5; rest 2 min

128x10
133x10
138x10
143x8
143x10

+
For time:
50 power clean 85#
50 front squat 85#
50 calories rowing
150 double unders

20:01
(4:55, 6:35, 3:34 row, 4:57)

+
mobility work 15-20 min

Done

Split squats seemed a little off with 30#, like I was trying to use my back leg so I stuck at 25.  Sorensen holds were fine but are challenging.  Hip thrusts are feeling stronger.  Wod was harder than I thought it would be.  I was tired after the cleans and squats seemed to take forever.  My left deltoid kept cramping every 4th to fifth rep and I would have to shake it out.  Weird.  Row was fine.  DUs we're going well until 75 and then I could only do 7 or so without feeling like I was gonna pee!  Anyhow, I lived.  Mobility was perfect for today.  My right low back feels super tight, just muscle.  My right leg, butt, hami needs work too.  And my cramping left delt, lol.  I rolled everything I could.  If I can get Saturday's workout by Thursday that would be great since I need to do it early and take Saturday off.  Thank you thank you!